When it comes to our health, most of us know that we should be eating vegetables on a regular basis. But many people don't realize just how beneficial vegetables can be. Vegetables are packed with vitamins, minerals, and antioxidants, which can help improve our health in a number of ways. In this blog post, we will discuss the many benefits of including vegetables in your daily life!
Vegetables are an excellent source of vitamins and minerals. They are also a good source of fiber, which can help to keep our digestive system healthy. Additionally, vegetables are low in calories and fat, making them a great choice for those who are trying to lose weight or maintain a healthy weight.
The right stimulus for intestinal health
Foods of plant origin are responsible for providing soluble and insoluble fibers that improve intestinal transit. In addition, tomatoes, bananas, asparagus, berries, garlic, onions, chicory, green vegetables, and legumes, as well as oats, wheat, barley, and flaxseed are sources of prebiotics, substances not digested by human enzymes. These substances are selectively fermented by bacteria that are potentially beneficial to the body, producing short-chain fatty acids, increasing fecal volume, reducing colonic pH, which has a favorable impact on the absorption of some nutrients and on systemic health, including glycemic and lipid control.
Prevention of cognitive decline
With the increase in life expectancy, the projection of the number of elderly people with dementia grows, as well as the interest in strategies that can reduce the decline in cognitive abilities, which is a central feature of the disease. Consumption of leafy greens, which are a source of beta-carotene, lutein, nitrate, folate, phytosterol, vitamin E, and K, has been shown to reduce cognitive decline. These nutrients have independent and synergistic mechanisms of action in brain protection that include the reduction of cellular oxidative stress. Daily consumption of leafy greens is a simple way that contributes to brain health.
Allies in weight control
Satiety is a relevant factor for controlling body weight and vegetables can play an important role. Vegetables with higher fiber content require longer chewing time, leading to greater production of saliva and gastric juice and increasing gastric distention. The soluble fiber present in vegetables binds to water, which can also increase gastric distention and trigger vagal afferent fullness signals, contributing to satiety during meals and in the post-meal period. Vegetables can also delay gastric emptying and decrease the rate of glucose absorption in the intestine, leading to a decreased insulin response, which is also related to satiety.
Protective factor against coronary heart disease and diabetes
Daily consumption of fruits and vegetables reduces the odds of developing coronary artery disease by 30%, according to the INTERHEART study. The study evaluated lifestyle, clinical and biochemical parameters of individuals in 52 countries, and found that individuals who consume more than 15g of fiber/day through vegetable intake have a reduced risk of diabetes.
In addition to providing essential nutrients to humans, vegetables are able to prevent diseases and promote health. The varied and daily consumption of these foods is recommended at all stages of life.
So, as you can see, there are many good reasons to include vegetables in your diet! If you are looking for ways to improve your health, adding more vegetables to your daily routine is a great place to start. Start by consuming our meals, you will be impressed by the variety of vegetables! You may be surprised at just how much of a difference it can make. Check out our menu of the week :)